how to quit smoking
From 1st July virtually all enclosed public spaces and workplaces will become smokefree. This means that:
- From 1 July 2007 it will be against the law to smoke in virtually all enclosed and substantially enclosed public places and workplaces.
- Public transport and work vehicles used by more than one person will also need to be smokefree.
- No-smoking signs will have to be displayed in all smokefree premises and vehicles. Staff smoking rooms and indoor smoking areas will no longer be allowed, so anyone who wants to smoke will have to go outside.
- Managers of smokefree premises and vehicles will have legal responsibilities to prevent people from smoking.
- If you are uncertain where you can or can't smoke, just look for the no-smoking signs or ask someone in charge.
If you don't comply with the new law then you will be committing a criminal offence and you can be fined. Local Councils will be responsible for enforcing this law in England.You can find out full details of these changes and definitions of what constitutes a public place on the smokefree England website.
From 1st July members of the public will be able to report possible breaches of this law on a special telephone line – 0800 587 1667.
If you want to give up smoking, read our article below for advice and information.
how to quit smoking
If you smoke and you're less that 50 years old, you almost certainly knew that smoking was very bad for you when you had your first few cigarettes. And today there is a mass of evidence about how smoking damages your health. You name it and – with the exception of the tobacco industry and, arguably, the Treasury – smoking seems to be bad for it.
© stockbyte
Smoking can lead, for example, to cancer, emphysema, other lung problems, gangrene, heart disease, gum disease and miscarriage. And if you're not worried about your health, asks the anti-smoking lobby, what about vanity and sex? Do you want bad breath, wrinkled skin, stinking hair and, if you're male, impotence and possibly even a smaller penis?
'Yes' is apparently the answer for many of us. So why do we ignore the risks? Of course, there's a tendency to think that bad things such as illness and addiction only happen to other people. But smoking is clearly one of the most addictive activities there is (see also the roots of addiction).
why people smoke
Nicotine stimulates a rush of adrenalin, which increases blood pressure as well as the breathing rate and heart rate (this is odd considering that most smokers feel that smoking relaxes them). Nicotine also, like other addictive substances, boosts levels of the neurotransmitter dopamine, which makes you feel good. Smoking is particularly habit-forming because the effects don't last for long and because tolerance develops quickly. Sudden withdrawal can cause symptoms such as headaches, insomnia, sweating, anxiety, irritability and depression, as well as a craving to smoke.
The good news, however – for you and the people around you – is that the worst of the withdrawal symptoms don't usually last for more than a few days, and you should quickly start to see benefits such as easier breathing, clearer skin and higher energy levels.
ready to give up?
Surveys show that at least 70% of adult smokers would like to quit. But how do you avoid living out the smoker's joke: 'Giving up smoking is easy – I've done it loads of times'?
For a start, it's a good idea to write down all the reasons you want to give up. For example you could list benefits to your health, your appearance and your finances – and perhaps what you would do with all the money you'll save. You can keep the list handy to help you conquer future temptation.
It's also recommended that before you give up, you think about your smoking habits and the situations in which you are most likely to feel tempted – for example after meals, or when you go out for a drink, or when you are under stress. Forewarned may be forearmed: you can plan other things that you will do instead of smoking in certain situations, and you may be able to avoid certain triggers altogether. You could even keep a smoking diary for a few days to help you with this. Our stress section has lots of ideas for relieving and reducing stress.
Finally, set a firm date for giving up and tell other people what it is. This may give you an added incentive not to fail, and friends and family will know not to offer you cigarettes and will be able to try and support you.
Nicotine changes the appetite and the way the body uses energy, and some people do put on weight when they give up smoking. If you want to avoid gaining weight, plan ahead. For example, you can change your diet, cut down on alcohol, or take more exercise. QUIT (see help and info) has a guide to giving up smoking without gaining weight.
support
The more support you have, the better (see help and info). As well as family and friends, you could talk to your GP or phone a helpline, or you could see if there is a NHS Stop Smoking Service near you (you can find your local service via the NHS 'Giving Up Smoking' site at www.givingupsmoking.co.uk).
Other forms of help include:
nicotine replacement therapy
Studies show that using a product that replaces the nicotine your body is used to, gradually reducing the dose (usually over about three months), approximately doubles your chances of giving up successfully. Nicotine replacement products come in the form of chewing gum, patches, nasal sprays, lozenges and inhalers and are now available on prescription from the NHS. Ask your GP, get in touch with your local Stop Smoking Service or check out the manufacturers' websites (see help and info) for more information. If you are pregnant or suffering from a heart condition, you should consult your GP before using these products.
Using nicotine replacement therapy in conjunction with help from a Stop Smoking Service, Department of Health research suggests, can further increase your chances of giving up successfully.
Zyban (bupropion)
Zyban (the trade name for the drug bupropion) works by de-sensitising the brain's nicotine receptors and so removing the 'buzz' from the experience of smoking. The smoker starts taking Zyban before giving up and continues for about eight weeks. The drug reduces craving for nicotine as well as some withdrawal symptoms. A review by the Consumers' Association concluded that 'when used in a specialist setting and in conjunction with regular counselling, bupropion is at least twice as effective as placebo in helping patients to stop smoking'.
However, like all drugs, Zyban has side-effects: some users have reported nausea, headaches, a dry mouth and blurred vision. Zyban is not recommended if you are pregnant or breast feeding, or you have epilepsy, liver disease or an eating disorder.
alternatives
A recent review ('Abstracts of the Cochrane Review', The Cochrane Library, Issue 3, 2001) found little evidence to support the effectiveness of either acupuncture or hypnosis as an aid to stopping smoking. However, some smokers say they have found these methods helpful. You can find out more about such therapies in our complementary medicine site.
Smoking also involves having something to do with the hands or mouth, so at least as a temporary measure, it might be an idea to use chewing gum, to drink more water, fruit juice or tea, or to eat something when you have a craving (but see the note on weight gain above!).
help and info
Channel 4 is not responsible for the content of third party sites.
organisations
NHS Giving Up Smoking
Smoking Helpline: 0800 169 0 169 (every day, 7am-11pm)
Website: www.givingupsmoking.co.uk
Online resource for all the advice, information and support you need to stop and stay stopped. Find your local NHS Stop Smoking Service by texting GIVE UP with your full postcode to 88088, or calling the helpline above.
Action on Smoking and Health (ASH)
102 Clifton Street
London EC2A 4HW
Tel: 020 7739 5902 (Mon-Fri 9am-5pm)
E-mail: enquiries@ash.org.uk
Website: www.ash.org.uk
ASH is at the frontline of the anti-tobacco lobby. The site contains lots of information on the history and politics of the tobacco industry, plus more on health and giving up.
QUIT
211 Old Street
London EC1V 9NR
Quitline: 0800 00 22 00 (Daily 9am-9pm)
E-mail: stopsmoking@quit.org.uk
Website: www.quit.org.uk
Aims to reduce unnecessary suffering and death from smoking related diseases and to provide practical help, advice and support to all smokers who want to stop. Their website includes a guide to quitting smoking without putting on weight.
Smokeline
72 Finnieston Square
Glasgow G3 8ET
Smokeline: 0800 84 84 84 (every day, 12pm-12am)
Provides help and encouragement for those in Scotland who wish to stop smoking.
websites
BUPA health information – Stop Smoking
www.bupa.co.uk/health_information/ ..
Factsheet from BUPA on why you should give up smoking and details of the various methods that you can use to help you, including going 'cold turkey', using nicotine replacement products, Zyban and alternative therapies.
No Smoking Day
www.nosmokingday.org.uk
All about No Smoking Day, plus sources of help.
Nicotinell
www.nicotinell.com/intl/index.jsp
Nicotinell Support Programme contains interactive exercises and helps quitters build a personal profile online to offer extra support through the process of giving up.
Nicorette
www.nicorette.co.uk
Features information about Nicorette products, a chat forum, desktop games and details of the Nicorette Fresh Start Complete Quitter's Support programme.
NiQuitin CQ
www.niquitin.co.uk
Website produced by SmithKline Beecham, the makers of NiQuitin CQ patches. Contains a range of information about the product, a chat board, a 'bad day button' and discusses why and how to use NiQuitin CQ patches to help quit smoking.
PRODIGY Guidance – Smoking cessation
www.prodigy.nhs.uk/ ..
Guidance for health care professionals working within the NHS in England which covers advice on smoking cessation and use of nicotine replacement therapy and bupropion (Zyban).
Zyban
www.zyban.com
US website with information about Zyban, and the effects of smoking on health.
reading
 |
The Essential Quit Guide to Stopping Smoking by Sara Litvinoff (Headway, 2001) |
 |
The Only Way to Stop Smoking Permanently by Allen Carr (Penguin Books, 1995) |
'Acupuncture for Smoking Cessation' by AR White, H Rampes and E Ernst in Cochrane Review, Issue 3 (2001) |
|
 |
|
(revised February 2003, resources updated December 2005)
